03/06/2018

Salt Lake City CrossFit – WOD

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Warm-up

400m run outside or 200m run trueform

Group warm-up starts 5 mins after the hour

Weightlifting

A: Overhead complex: 3 push press + 2 push jerk + 1 split jerk (work to a heavy complex in 5 sets )

B1: Ring Rows (10-8-6-4)

Very little rest between B1 and B2, treat as a ladder

B2: Dips (10-8-6-4 )

Very little rest between B1 and B2, treat as a ladder

Metcon

Metcon (Time)

30 pull ups

30 cal row

30′ HS walk (or 6 wall walks)

rest 100

20 pull-ups

20 cal row

20′ HS walk (or 4 wall walks)

rest 1:00

10 pull-ups

10 cal row

10′ HS walk (or 2 wall walks)

Cooldown

3:00 machine easy pace

90 seconds KB arm bar /arm

15 KB windmills/arm

30 perfect hollow rocks

Tuesday, March 6th, 2018 at 3:00 am / WOD